In order to leap, multiple major muscles in the legs get recruited. The glutes, quadriceps, hamstrings and calves are all examples. To improve your vertical leap, weight training exercises need to be done that focus on these muscles. In addition, plyometric exercises that simulate a sport-specific situation also can be performed to increase power output.
Squat Exercise
A squat requires the use of dumbbells or a barbell with weight plates. This exercise works the glutes, quads and hamstrings and it is done from a standing position with your feet slightly wider than shoulder-width apart. While holding a barbell across your shoulders or dumbbells at your sides, lower and lift your body by bending your knees. When you lower yourself down, stop when your thighs parallel the floor. Feel the muscles in your butt and thighs working as you do this exercise.
To place more emphasis on your glutes, stand with your feet in a wide stance and your toes turned out.
Power Step-ups
A step-up exercise is performed by placing one foot on a bench or step, lifting yourself up in the air and lowering yourself back down. A power step-up is a faster paced variation. Standing with your right foot on the step, left foot on the ground and arms at your sides, press down forcefully and propel your body in the air. As you do this, switch your foot position so your left foot lands on the step and your right foot lands on the floor. Alternate back and forth. This exercise is intense on its own, but if you want to increase the challenge even more, wear a weighted vest.
Lunge
The lunge works your glutes, quads, hamstrings and hips simultaneously. It can be done in a stationary position or while walking. With your legs in a staggered stance, lower yourself down and stand back up by bending your knees. To increase the resistance, hold dumbbells at your sides.
Leaping lunges can also be performed, but without added resistance. To do these, get into the same starting position as for regular lunges. Lower yourself down, leap in the air as high as possible and switch your leg position. As soon as you land, perform another lunge, jump up and switch back to your starting leg position. Alternate back and forth.
Core Strength
The abs and lower back are the central areas of your body's core. A lot of drive strength derives from the core when leaping. Target this area with exercises such as back bridges, back extensions, bicycle crunches, leg lifts, ball crunches and supermans. Supermans work your lower back from a face-down position on the floor with your arms extended in front of you and legs straight. Keeping your hips and lower stomach on the floor, raise and lower your arms and legs in unison.
Calf Training
The calf muscles create the movement known as plantar flexion. This is seen when your toes point down. Whenever you jump, your feet are in plantar flexion right before you leave the ground. Dumbbell calf raises and jumping rope can help to strengthen your calves. To do calf raises, lift your heels up and down with your feet hip-width apart and dumbbells held at your sides.
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